Hello to all LYN members.
Reading the members' journals made me motivated to keep 1 myself.

History:
Whole life I wasn't active in sports, only stayed home gaming.
Until November 2010 (I was 22) my friend took me to Rock Climbing.
Really got into it and that's the turn point of my lifestyle.
Currently doing weight training and rock climbing.

Age: 26
Height: 170cm

Oct 2010: 75kg (Before any sports)
May 2011: 65kg
May 2012: 67kg
Dec 2012: 66kg
Aug 2013: 68kg
Oct 2014: 71kg

Goal: Strength training

Routine (Started Jan 2012)
Red = Struggling really bad
4 days Gym
1-2 days Rock Climbing
1-2 days Rest

I have NO experience in weight training/diet plans (only refer to videos and online guidelines)
so advice, criticism and pointers are welcomed.

This post has been edited by Killerjeff88: Oct 27 2014, 09:14 AM

2/1/2012

Triceps:
DB Lying Triceps Extension:
12 x 2 x 6kg
8 x 2 x 6kg

DB Seated Triceps Extension:
8 x 2 x 6kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 6kg
6 x 2 x 6kg

Chest:
DB Bench Press:
16 x 2 x 10kg
8 x 2 x 10kg

DB Fly:
12 x 2 x 8kg
8 x 2 x 8kg

Shoulders:
DB Military Press:
8 x 1 x 8kg
6 x 1 x 8kg

Side Laterals:
10 x 2 x 4kg
6 x 2 x 4kg

Front Laterals:
10 x 2 x 4kg
6 x 2 x 4kg

DB Twist Press:
6 x 2 x 4kg

DB Shrugs:
20 x 1 x 8kg
10 x 1 x 8kg
12 x 1 x 8kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

5/1/2012

Back:
One Arm Row:
10 x 2 x 8kg
8 x 1 x 8kg
6 x 2 x 8kg

DB Bend Over Row:
10 x 2 x 8kg
6 x 1 x 8kg

Biceps:
DB Alternate Curls:
10 x 2 x 8kg
6 x 3 x 8kg
4 x 1 x 8kg

DB Alternate Hammer Curls:
10 x 2 x 8kg
6 x 3 x 8kg
4 x 1 x 8kg

Concentration Curls:
10 x 1 x 6kg
6 x 1 x 6kg
4 x 1 x 6kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

8/1/2012

Legs:
DB Squats:
12 x 1 x 6kg
8 x 2 x 6kg
6 x 1 x 6kg

DB Lunges:
10 x 3 x 6kg

DB Deadlift:
10 x 1 x 6kg
6 x 3 x 6kg

Calve Raise:
10 x 2 x 10kg
20 x 2 x 10kg

Abs:
Crunch
Reverse Crunch
Double Crunch
Flutter Kick
Scissors
Jack Knife
Leg Lift
10 x 2 x BW (Each)

DB Side Crunch:
10 x 2 x 10kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

---

Added on February 6, 2012, 9:31 pm9/1/2012

Triceps:
DB Lying Triceps Extension:
10 x 2 x 7kg
6 x 2 x 7kg

DB Seated Triceps Extension:
6 x 2 x 7kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
6 x 2 x 7kg
4 x 2 x 7kg

Chest:
DB Bench Press:
14 x 2 x 11kg
6 x 4 x 11kg

DB Fly:
10 x 2 x 9kg
6 x 2 x 9kg

Shoulders:
DB Military Press:
10 x 1 x 8kg
8 x 1 x 8kg

Side Laterals:
10 x 2 x 5kg
6 x 2 x 5kg

Front Laterals:
10 x 2 x 5kg
6 x 2 x 5kg

DB Twist Press:
10 x 1 x 5kg
6 x 2 x 5kg

DB Shrugs:
20 x 1 x 9kg
10 x 1 x 9kg
14 x 1 x 9kg

Cardio:
Burpees:
10 x 2 x BW

Mountain Climbers:
30 x 2 x BW

Jump Squats:
10 x 2 x BW

12/1/2012

Back:
One Arm Row:
8 x 2 x 9kg
6 x 1 x 9kg
4 x 2 x 9kg

DB Bend Over Row:
8 x 2 x 9kg
6 x 1 x 9kg

Biceps:
DB Alternate Curls:
8 x 2 x 9kg
6 x 3 x 9kg
4 x 1 x 9kg

DB Alternate Hammer Curls:
8 x 2 x 9kg
5 x 3 x 9kg
4 x 1 x 9kg

Concentration Curls:
8 x 2 x 7kg
6 x 1 x 7kg
4 x 1 x 7kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

15/1/2012

Legs:
DB Squats:
10 x 1 x 7kg
8 x 2 x 7kg
12 x 1 x 7kg

DB Lunges:
10 x 3 x 7kg

DB Deadlift:
12 x 1 x 7kg
6 x 3 x 7kg

Calve Raise:
10 x 2 x 11kg
20 x 2 x 11kg

Abs:
Crunch
Reverse Crunch
Double Crunch
Flutter Kick
Scissors
Jack Knife
Leg Lift
10 x 2 x BW (Each)

DB Side Crunch:
10 x 2 x 11kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

---

Added on February 6, 2012, 9:39 pm16/1/2012

Triceps:
DB Lying Triceps Extension:
12 x 2 x 7kg
8 x 2 x 7kg

DB Seated Triceps Extension:
8 x 2 x 7kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 7kg
6 x 2 x 7kg

Chest:
DB Bench Press:
16 x 2 x 11kg
8 x 4 x 11kg

DB Fly:
12 x 2 x 9kg
8 x 4 x 9kg

Shoulders:
DB Military Press:
10 x 1 x 8kg
6 x 2 x 8kg

Side Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

Front Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

DB Twist Press:
8 x 1 x 6kg
6 x 2 x 6kg

DB Shrugs:
20 x 1 x 10kg
12 x 1 x 10kg
16 x 1 x 10kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

19/1/2012

Back:
One Arm Row:
8 x 3 x 10kg
4 x 2 x 10kg

DB Bend Over Row:
8 x 2 x 12kg
6 x 1 x 12kg

Biceps:
DB Alternate Curls:
8 x 2 x 10kg
6 x 3 x 10kg
4 x 2 x 10kg

DB Alternate Hammer Curls:
8 x 2 x 10kg
5 x 3 x 10kg
4 x 2 x 10kg

Concentration Curls:
8 x 2 x 8kg
6 x 1 x 8kg
4 x 2 x 8kg

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

---

Added on February 6, 2012, 9:47 pm30/1/2012

Back from Chinese New Year =(
Triceps:
DB Lying Triceps Extension:
12 x 2 x 7kg
8 x 2 x 7kg

DB Seated Triceps Extension:
8 x 2 x 7kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 7kg
6 x 2 x 7kg

Chest:
DB Bench Press:
14 x 2 x 11kg
6 x 2 x 11kg

DB Incline Bench Press:
10 x 2 x 9kg
6 x 2 x 9kg

DB Decline Bench Press:
10 x 2 x 9kg
8 x 2 x 9kg

DB Fly:
10 x 2 x 9kg
6 x 2 x 9kg

Shoulders:
DB Military Press:
10 x 1 x 8kg
6 x 2 x 8kg

Side Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

Front Laterals:
10 x 1 x 6kg
6 x 2 x 6kg

DB Twist Press:
8 x 1 x 6kg
6 x 2 x 6kg

DB Shrugs:
20 x 1 x 10kg
12 x 1 x 10kg
16 x 1 x 10kg

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

2/2/2012

Back:
One Arm Row:
8 x 3 x 10kg
4 x 2 x 10kg

BB Bend Over Row:
8 x 2 x 25kg
6 x 1 x 25kg

Biceps:
DB Alternate Curls:
10 x 2 x 10kg
6 x 3 x 10kg
4 x 2 x 10kg

DB Alternate Hammer Curls:
8 x 2 x 10kg
6 x 3 x 10kg
4 x 2 x 10kg

Concentration Curls:
8 x 2 x 8kg
6 x 1 x 8kg
4 x 2 x 8kg

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

4/2/2012

Legs:
BB Squats:
10 x 1 x 16kg
8 x 2 x 16kg
6 x 1 x 16kg

BB Lunges:
8 x 3 x 16kg

BB Deadlift:
10 x 1 x 16kg
8 x 3 x 16kg

BB Calve Raise:
10 x 2 x 25kg
20 x 2 x 25kg

Abs:
Bicycle Crunch
Vertical Leg Crunch
Double Crunch
Decline Crunch
Leg Lift
14 x 2 x BW (Each)

Leg Lift Hold:
15sec x 2 x BW

Cardio:
Burpees:
15 x 4 x BW

Mountain Climbers:
45 x 4 x BW

Jump Squats:
15 x 4 x BW

---

Added on February 6, 2012, 9:54 pm6/2/2012

No longer doing cardio as it aggravates my left ankle injury from last year August.
Triceps:
DB Lying Triceps Extension:
10 x 2 x 8kg
6 x 2 x 8kg

DB Seated Triceps Extension:
8 x 2 x 8kg

Close Grip Push Ups:
10 x 3 x BW

Triceps Kickback:
8 x 2 x 8kg
6 x 2 x 8kg

Chest:
BB Bench Press:
10 x 2 x 24kg
8 x 2 x 24kg

DB Incline Bench Press:
10 x 2 x 10kg
6 x 2 x 10kg

DB Decline Bench Press:
10 x 2 x 10kg
8 x 2 x 10kg

DB Fly:
10 x 2 x 10kg
6 x 2 x 10kg

Shoulders:
BB Military Press:
10 x 1 x 18kg
8 x 1 x 18kg

Side Laterals:
8 x 1 x 7kg
6 x 2 x 7kg

Front Laterals:
8 x 1 x 7kg
6 x 2 x 7kg

DB Twist Press:
8 x 1 x 7kg
6 x 2 x 7kg

BB Shrugs:
20 x 1 x 22kg
12 x 1 x 22kg
16 x 1 x 22kg

This post has been edited by Killerjeff88: Mar 14 2012, 04:28 PM

Hey bro, try to change your mondays workout. Stick to only two body parts per day. And why are you having 4 protein shakes a day ?

This post has been edited by shankar_dass93: Feb 6 2012, 10:42 PM

I was just thinking about it.
I feel monday is a little too packed.
Maybe i should move Triceps to sunday?

Pre and post for Protein shake only?
Dont u need them before and after sleep?

This post has been edited by Killerjeff88: Feb 6 2012, 10:46 PM

Its your choice on when you want to do your triceps. But just try not to do more then 2 bodyparts a day. You could refer to my workout journal or even others and see their routine. Casein is the supplement thats taken before bed.

This post has been edited by shankar_dass93: Feb 6 2012, 10:51 PM

8/2/2012

No time to go Rock Climbing due to exams.

Strength:
Pull Ups (Half crimp, 4 fingers):
7 x 1 x BW
6 x 3 x BW

Chin Ups (Half crimp, 4 fingers):
6 x 1 x BW
5 x 3 x BW

Arm Lock (Half crimp, 4 fingers):
1 Set = 45, 90, 135, 90, 45 (Degree)
3 sec x 3 x BW

Leg Lift (Half crimp, 4 fingers):
15 x 2 x BW

Static Hang (Half crimp, 3 fingers):
25sec x 2 x BW

This post has been edited by Killerjeff88: Feb 8 2012, 06:16 PM

9/2/2012

Forearms got pumped during BB Curls.

Back:
One Arm Row:
8 x 3 x 11kg
6 x 2 x 11kg

BB Bend Over Row:
10 x 2 x 25kg
8 x 2 x 25kg

Biceps:
DB Alternate Curls:
8 x 1 x 11kg
6 x 3 x 11kg

BB Curls:
6 x 3 x 21kg
4 x 2 x 21kg

DB Alternate Hammer Curls:
6 x 2 x 11kg
4 x 2 x 11kg

Concentration Curls:
8 x 2 x 9kg
6 x 1 x 9kg
4 x 2 x 9kg

This post has been edited by Killerjeff88: Feb 13 2012, 07:10 PM

13/2/2012

Chest:
BB Bench Press:
10 x 2 x 26kg
12 x 2 x 26kg

DB Flat Bench Press:
10 x 2 x 11kg
8 x 2 x 11kg

DB Incline Bench Press:
10 x 2 x 11kg
8 x 2 x 11kg

DB Decline Bench Press:
10 x 2 x 11kg
12 x 2 x 11kg

DB Fly:
8 x 2 x 11kg
6 x 2 x 11kg

Shoulders:
BB Military Press:
8 x 2 x 20kg
6 x 2 x 20kg

Side Laterals:
8 x 1 x 8kg
6 x 2 x 8kg

Front Laterals:
8 x 1 x 8kg
6 x 2 x 8kg

DB Twist Press:
6 x 1 x 8kg
4 x 1 x 8kg

BB Shrugs:
20 x 1 x 24kg
12 x 1 x 24kg
16 x 1 x 24kg

16/2/2012

Had a light sprain on right ankle due to carelessness during yesterday's Rock Climbing.

Back:
One Arm Row:
8 x 3 x 12kg
6 x 2 x 12kg

BB Bend Over Row:
10 x 2 x 27kg
8 x 2 x 27kg

Biceps:
DB Alternate Curls:
7 x 1 x 12kg
5 x 3 x 12kg

BB Curls:
6 x 3 x 21kg
5 x 2 x 21kg

DB Alternate Hammer Curls:
6 x 2 x 12kg
4 x 2 x 12kg

Concentration Curls:
7 x 2 x 10kg
6 x 1 x 10kg
4 x 2 x 10kg

This post has been edited by Killerjeff88: Feb 27 2012, 06:04 PM

19/2/2012

No Lunges and Calve Raise due to right ankle injury

Legs:
BB Squats:
10 x 2 x 18kg
8 x 4 x 18kg
6 x 2 x 18kg

BB Deadlift:
10 x 4 x 18kg
8 x 4 x 18kg

Triceps:
DB Lying Triceps Extension:
8 x 2 x 9kg
6 x 2 x 9kg

DB Seated Triceps Extension:
8 x 2 x 9kg
6 x 2 x 9kg

Close Grip Push Ups:
10 x 4 x BW

Triceps Kickback:
8 x 2 x 9kg
6 x 2 x 9kg

20/2/2012

Straight to Rock Climbing after Workout.

Chest:
BB Bench Press:
10 x 2 x 28kg
12 x 2 x 28kg

DB Flat Bench Press:
10 x 2 x 12kg
8 x 2 x 12kg

DB Incline Bench Press:
10 x 2 x 12kg
8 x 2 x 12kg

DB Decline Bench Press:
10 x 2 x 12kg
8 x 2 x 12kg

DB Fly:
8 x 2 x 12kg
6 x 2 x 12kg

Shoulders:
BB Military Press:
8 x 2 x 20kg
6 x 2 x 20kg

Side Laterals:
10 x 2 x 8kg
8 x 2 x 8kg

Front Laterals:
10 x 1 x 8kg
8 x 2 x 8kg

BB Shrugs:
20 x 1 x 26kg
12 x 1 x 26kg
16 x 1 x 26kg

This post has been edited by Killerjeff88: Feb 27 2012, 06:04 PM

27/2/2012

Rock Climbing for 5 days straight. Skipped shoulders for today.
45min swimming right after workout.

Chest:
BB Bench Press:
10 x 2 x 30kg
12 x 2 x 30kg

DB Flat Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Incline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Decline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Fly:
10 x 1 x 12kg
8 x 1 x 12kg
6 x 1 x 12kg

Just asking, how do u get 13 kgs dumbbells ? Are those the adjustable type ?

yup adjustable.
i added 0.5kg on each side from my previous 12kg.

1/3/2012

Back:
One Arm Row:
8 x 3 x 13kg
6 x 2 x 13kg

BB Bend Over Row:
10 x 2 x 28kg
8 x 2 x 28kg

Biceps:
BB Curls:
6 x 3 x 22kg
5 x 2 x 22kg

DB Alternate Curls:
8 x 2 x 12kg
6 x 2 x 12kg

DB Alternate Hammer Curls:
8 x 2 x 12kg
6 x 2 x 12kg

5/3/2012

Been skipping a lot of Triceps and Legs Workout due to intensive Rock Climbing on Fri, Sat and Sun.
Gotta find a solution.

Chest:
BB Bench Press:
10 x 2 x 32kg
12 x 2 x 32kg

DB Flat Bench Press:
10 x 2 x 14kg
8 x 2 x 14kg

DB Incline Bench Press:
10 x 2 x 14kg
8 x 2 x 14kg

DB Decline Bench Press:
10 x 2 x 14kg
8 x 2 x 14kg

DB Fly:
8 x 1 x 13kg
6 x 1 x 13kg
4 x 1 x 13kg

Shoulders:
BB Military Press:
8 x 2 x 21kg
6 x 2 x 21kg

Side Laterals:
8 x 2 x 9kg
6 x 1 x 9kg

Front Laterals:
8 x 2 x 9kg
6 x 1 x 9kg

BB Shrugs:
20 x 1 x 30kg
12 x 1 x 30kg
16 x 1 x 30kg

11/3/2012

Resume Cardio since both ankles has healed.

Legs:
BB Squats:
10 x 2 x 20kg
8 x 4 x 20kg
6 x 2 x 20kg

BB Deadlift:
10 x 4 x 20kg
8 x 4 x 20kg

Triceps:
DB Lying Triceps Extension:
10 x 2 x 9kg
8 x 2 x 9kg

DB Seated Triceps Extension:
10 x 2 x 9kg
8 x 2 x 9kg

Close Grip Push Ups:
12 x 4 x BW

Triceps Kickback:
10 x 2 x 9kg
8 x 2 x 9kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

12/3/2012

Chest:
BB Bench Press:
10 x 4 x 34kg

DB Flat Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Incline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Decline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Fly:
10 x 1 x 13kg
8 x 1 x 13kg
6 x 1 x 13kg

Shoulders:
BB Military Press:
10 x 1 x 21kg
9 x 1 x 21kg
8 x 1 x 21kg
7 x 1 x 21kg

Side Laterals:
10 x 1 x 9kg
8 x 1 x 9kg
6 x 1 x 9kg

Front Laterals:
8 x 3 x 9kg

BB Shrugs:
20 x 1 x 32kg
18 x 1 x 32kg
16 x 1 x 32kg

Cardio:
Burpees:
10 x 4 x BW

Mountain Climbers:
30 x 4 x BW

Jump Squats:
10 x 4 x BW

Dinner

Your plates very cute bro.
Keep up the good work.
Was wondering, your BB bench press, is it 34kg plates per side or overall weight of the BB + both side plates?
Anyways, good to see your weights increasing each subsequent exercise.

haha the only plates i have.
34kg in total for overall BB.
will try to keep the momentum going but seems like im starting to struggle a lot.

I'm not a pro but from what I've read, when you reach a point where you're stuck, lower your weights a little and go up again the next session.
I'm kinda stuck at some points too and am trying that, hope it works haha.
All the best.

hmm might try that sometime. thanks

14/3/2012

Unable to go Rock Climbing due to plans at night, substitute with some quick light exercise.

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
10 x 2 x BW (Each)

Leg Lift Hold:
10sec x 2 x BW

Plank Hold:
Side Plank Hold:
30sec x 2 x BW

Cardio:
Burpees:
11 x 4 x BW

Mountain Climbers:
33 x 4 x BW

Jump Squats:
11 x 4 x BW

This post has been edited by Killerjeff88: Mar 14 2012, 05:07 PM

15/3/2012

Exhausted due to lack of sleep.

Back:
Pull Ups:
6 x 1 x BW
5 x 2 x BW

One Arm Row:
10 x 3 x 13kg
8 x 2 x 13kg

BB Bend Over Row:
10 x 2 x 30kg
8 x 2 x 30kg

Biceps:
BB Curls:
8 x 3 x 22kg
6 x 2 x 22kg

DB Alternate Curls:
8 x 4 x 12kg

DB Alternate Hammer Curls:
8 x 1 x 12kg
7 x 2 x 12kg
6 x 1 x 12kg

Cardio:
Burpees:
11 x 4 x BW

Mountain Climbers:
33 x 4 x BW

Jump Squats:
11 x 4 x BW

This post has been edited by Killerjeff88: Mar 15 2012, 06:38 PM

18/3/2012

Legs:
BB Squats:
10 x 4 x 22kg
8 x 4 x 22kg

BB Deadlift:
10 x 4 x 22kg
12 x 4 x 22kg

Triceps:
DB Lying Triceps Extension:
8 x 1 x 10kg
7 x 1 x 10kg
6 x 2 x 10kg

DB Seated Triceps Extension:
10 x 2 x 10kg
8 x 2 x 10kg

Close Grip Push Ups:
14 x 4 x BW

Triceps Kickback:
10 x 2 x 10kg
8 x 2 x 10kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups Claps
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges

19/3/2012

Chest Workout really pumped me up.

Chest:
BB Bench Press:
10 x 2 x 36kg
8 x 2 x 36kg

DB Flat Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Incline Bench Press:
10 x 1 x 16kg
8 x 3 x 16kg

DB Decline Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Fly:
8 x 1 x 14kg
6 x 1 x 14kg
4 x 1 x 14kg

Shoulders:
BB Military Press:
8 x 1 x 22kg
6 x 3 x 22kg

Side Laterals:
8 x 2 x 9kg
6 x 1 x 9kg

Front Laterals:
8 x 3 x 9kg

BB Shrugs:
20 x 1 x 34kg
18 x 1 x 34kg
16 x 1 x 34kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups Claps
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges

21/3/2012

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
11 x 2 x BW (Each)

Leg Lift Hold:
11sec x 2 x BW

Plank Hold:
Side Plank Hold:
35sec x 2 x BW

Back:
Pull Ups:
6 x 2 x BW
4 x 1 x BW

One Arm Row:
10 x 3 x 14kg
8 x 2 x 14kg

BB Bend Over Row:
10 x 2 x 32kg
8 x 1 x 32kg

Biceps:
BB Curls:
10 x 1 x 22kg
9 x 1 x 22kg
8 x 1 x 22kg
7 x 1 x 22kg

DB Alternate Curls:
10 x 1 x 12kg
9 x 1 x 12kg
10 x 1 x 12kg
9 x 1 x 12kg

DB Alternate Hammer Curls:
10 x 1 x 12kg
9 x 1 x 12kg
8 x 2 x 12kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges

This post has been edited by Killerjeff88: Apr 12 2012, 07:06 PM

23/3/2012

Still having some sore on my back hence a little struggle on Deadlifts.
How much i hate leg day XD

Legs:
BB Squats:
10 x 4 x 24kg
8 x 4 x 24kg

BB Deadlift:
10 x 4 x 24kg
12 x 4 x 24kg

Triceps:
DB Lying Triceps Extension:
8 x 2 x 10kg
10 x 2 x 10kg

DB Seated Triceps Extension:
10 x 2 x 12kg
8 x 2 x 12kg

Close Grip Push Ups:
15 x 4 x BW

Triceps Kickback:
10 x 2 x 11kg
8 x 2 x 11kg

Cardio:
30sec Each
30sec Rest

Burpees
Jumping Knee Tucks
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Push Ups Claps
Knee to Elbow Planks
Double Pump Jump Squats
Jumping Lunges

going well bro, especially the weights part keep it up, but I'd increase more on the compound exercises department though

thanks will try to add more if i can.
pretty weak XD

26/3/2012

Light sprain on left wrist and left knee from last Saturday's Rock Climbing.
Removed heavy knee impact exercises.

Chest:
BB Bench Press:
10 x 4 x 36kg

DB Flat Bench Press:
10 x 4 x 16kg

DB Incline Bench Press:
10 x 4 x 16kg

DB Decline Bench Press:
10 x 4 x 16kg

DB Fly:
10 x 1 x 12kg
8 x 2 x 14kg

Shoulders:
BB Military Press:
9 x 1 x 22kg
8 x 3 x 22kg

Side Laterals:
8 x 3 x 9kg

Front Laterals:
8 x 3 x 9kg

BB Shrugs:
20 x 1 x 36kg
18 x 1 x 36kg
16 x 1 x 36kg

Cardio:
30sec Each
30sec Rest

Star Jump
Jack Knife
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Ab Roller
Knee to Elbow Planks
Hip Raise
Leg Lift

28/3/2012

Gonna maintain same weight for Bend Over Row, posture went slightly wrong.
Resting longer than usual between sets due to fatigue from yesterday's Rock Climbing.

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
12 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
Side Plank Hold:
40sec x 2 x BW

Back:
Pull Ups:
6 x 3 x BW

One Arm Row:
10 x 3 x 15kg
8 x 2 x 15kg

BB Bend Over Row:
10 x 2 x 34kg
8 x 2 x 34kg

Biceps:
DB Alternate Curls:
8 x 2 x 13kg
6 x 2 x 13kg

DB Alternate Hammer Curls:
8 x 1 x 13kg
7 x 2 x 13kg
6 x 1 x 13kg

Concentration Curls
7 x 2 x 10kg
6 x 2 x 10kg

Cardio:
30sec Each
20sec Rest

Star Jump
Bicycle
Side-to-side Crawl
Prone Cobra
Stationary Sprint
High Knees
Mountain Climbers
Ab Wipes
Ab Roller
Knee to Elbow Planks
Hip Raise
Leg Lift

---

Added on March 29, 2012, 10:26 pmDue to knee and wrist not healing well, will be skipping all exercises for this whole week. Will cont next week.

This post has been edited by Killerjeff88: Mar 29 2012, 10:26 PM

2/4/2012

Went too extreme on last week's Rock Climbing training hence left knee not recovering.
Reverse Fly is a killer (thought it was easy). ><

Chest:
BB Bench Press:
10 x 2 x 38kg
8 x 1 x 38kg
10 x 1 x 38kg

DB Flat Bench Press:
10 x 2 x 17kg
8 x 2 x 17kg

DB Incline Bench Press:
10 x 1 x 17kg
8 x 3 x 17kg

DB Decline Bench Press:
10 x 2 x 17kg
8 x 2 x 17kg

DB Fly:
8 x 3 x 14kg

Shoulders:
Seated BB Shoulder Press:
10 x 4 x 22kg

Reverse Fly:
6 x 2 x 6kg
8 x 2 x 6kg

BB Shrugs:
20 x 1 x 38kg
18 x 1 x 38kg
16 x 1 x 38kg

Strength:
30sec Rest

Wide Grip Pull Ups (Half crimp, 3 fingers):
4 x 2 x BW

Leg Lift (Half crimp, 3 fingers):
10 x 2 x BW

Static Hang (Half crimp, 3 fingers):
25sec x 2 x BW

4/4/2012

Will be adding my Rock Climbing training as well.
Gotta train hard for competitions.

Rock Climbing
Technique Training:
Boulder Route 1
Technique: Static footwork
Difficulty: 5/5
Attempts: 8/10
Clear: No

Boulder Route 2
Technique: Dynamic lock
Difficulty: 3.5/5
Attempts: 6/10
Clear: Yes

Boulder Route 3
Technique: Balancing footwork
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 4
Technique: Pinch twist lock
Difficulty: 5/5
Attempts: 8/10
Clear: No

Boulder Route 5
Technique: Dynamic movement
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

This post has been edited by Killerjeff88: Apr 7 2012, 12:41 AM

5/4/2012

Will be skipping strength training today as tmr will be Rock Climbing for 12 hours.

Abs (Superset):
Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
12 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
Side Plank Hold:
45sec x 2 x BW

Back:
Wide Grip Pull Ups:
7 x 1 x BW
6 x 2 x BW

One Arm Row:
10 x 3 x 16kg
8 x 2 x 16kg

BB Bend Over Row:
8 x 1 x 35kg
10 x 3 x 35kg

Biceps:
DB Alternate Curls:
8 x 4 x 13kg

DB Alternate Hammer Curls:
7 x 1 x 13kg
8 x 2 x 13kg
7 x 1 x 13kg

Concentration Curls
8 x 1 x 10kg
7 x 2 x 10kg
6 x 1 x 10kg

7/4/2012

Rock Climbing
Technique Training:
Boulder Route 1
Technique: Static footwork
Difficulty: 4/5
Attempts: 4/10
Clear: No

Boulder Route 2
Technique: Dynamic lock
Difficulty: 5/5
Attempts: 2/10
Clear: No

Boulder Route 3
Technique: Cross lock
Difficulty: 4/5
Attempts: 6/10
Clear: No

Boulder Route 4
Technique: Balancing
Difficulty: 3/5
Attempts: 3/10
Clear: No

Boulder Route 5
Technique: Rock over
Difficulty: 3/5
Attempts: 3/10
Clear: Yes

Boulder Route 6
Technique: Balancing
Difficulty: 4.5/5
Attempts: 2/10
Clear: No

Boulder Route 7
Technique: Balancing
Difficulty: 4/5
Attempts: 3/10
Clear: Yes

This post has been edited by Killerjeff88: Apr 7 2012, 12:41 AM

9/4/2012

Felt that Barbell Press is harder than Dumbbell Press.
No idea why i find Incline Press slightly harder than Decline Press today. Should be the other way around. @.@

Chest:
BB Bench Press:
10 x 2 x 40kg
8 x 2 x 40kg

DB Flat Bench Press:
10 x 1 x 18kg
8 x 3 x 18kg

DB Incline Bench Press:
10 x 1 x 18kg
8 x 3 x 18kg

DB Decline Bench Press:
10 x 2 x 18kg
8 x 2 x 18kg

DB Fly:
10 x 1 x 14kg
8 x 2 x 14kg

Shoulders:
Seated BB Shoulder Press:
10 x 4 x 23kg

Reverse Fly:
10 x 2 x 6kg
12 x 2 x 6kg

BB Shrugs:
20 x 1 x 40kg
18 x 1 x 40kg
16 x 1 x 40kg

Cardio:
30sec Each
20sec Rest

Star Jump
Bicycle
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Neutral Grip Pull Ups
Ab Wipes
Knee to Elbow Planks
Russian Twist
Squats
Stationary Hop

This post has been edited by Killerjeff88: Apr 17 2012, 03:49 PM

5/4/2012

Abs (Superset):
10sec Rest

Crunch
Flutter Kick
Scissors
Double Crunch
Jack Knife
Decline Sit Ups
Leg Lift
13 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
50sec x 2 x BW

Side Plank Hold:
45sec x 2 x BW

Back:
Wide Grip Pull Ups:
7 x 3 x BW

One Arm Row:
10 x 3 x 17kg
8 x 2 x 17kg

BB Bend Over Row:
10 x 4 x 35kg

Biceps:
DB Alternate Curls:
10 x 1 x 13kg
8 x 3 x 13kg

DB Alternate Hammer Curls:
8 x 3 x 13kg

Concentration Curls
8 x 2 x 10kg
7 x 2 x 10kg

Cardio:
30sec Each
15sec Rest

Star Jump
Bicycle
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist
Squats
Stationary Hop

This post has been edited by Killerjeff88: Apr 17 2012, 03:49 PM

11/4/2012

Training for May competition in Singapore.

Rock Climbing
Endurance Training:
Beginner Boulder Wall Traversing
35 moves x 2

Technique Training:
Top Rope Route 1:
Technique: Pinch and Sloper
Grade: 6a+
Clear: Yes (1 time rest at 50%)

Top Rope Route 2:
Technique: Undercling and High step
Grade: 6b+
Clear: Yes (No rest)

Lead Climb Route 1:
Technique: Pinch
Grade: 6a+
Clear: Yes (1 time rest at 80%)

Lead Climb Route 2:
Technique: High step and Rock over
Grade: 6a+
Clear: Yes (No rest)

Lead Climb Route 3:
Technique: Weight shifting and Balancing
Grade: 6a+
Clear: Yes (No rest)

Boulder Route 1:
Technique: Balancing
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 2:
Technique: Footwork
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic movement
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Body twist
Difficulty: 3.5/5
Attempts: 2/10
Clear: No

Boulder Route 5:
Technique: Side pull and Pull ups
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

12/4/2012

Tried Lunges and Squats, left knee cap still hurts a little. I'll just wait till i recover.

Legs:
BB Deadlift:
10 x 4 x 24kg
12 x 4 x 26kg

Calve Raise:
10 x 2 x 26kg
20 x 4 x 26kg

Triceps:
DB Seated Triceps Extension:
10 x 2 x 13kg
8 x 2 x 13kg

Close Grip Bench Press:
10 x 4 x 16kg

BB Lying Triceps Extension:
10 x 4 x 16kg

Triceps Kickback:
10 x 2 x 12kg
8 x 2 x 12kg

Cardio:
40sec Each
15sec Rest

Star Jump
Bicycle (2kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Stationary Hop

This post has been edited by Killerjeff88: Apr 17 2012, 03:48 PM

14/4/2012

Rock Climbing
Endurance Training:
Lead Wall Traversing
35 moves x 1

Beginner Bouldering Wall Traversing
15 moves x 2

Technique Training:
Lead Climb Route 1:
Technique: Smear and Bridge
Grade: 6a+
Clear: Yes (1 time rest at 80%)

Boulder Route 1:
Technique: Twist lock and Body twist
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 2:
Technique: Twist lock
Difficulty: 3.5/5
Attempts: 5/10
Clear: No

Boulder Route 3:
Technique: Dynamic and Twist lock
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Move Training:
Technique: Dyno
Difficulty: 4/5
Attempts: 25
Clear: No

15/4/2012

Rock Climbing
Endurance Training:
Lead Wall Traversing
35 moves x 1

Beginner Bouldering Wall Traversing
15 moves x 2

Power Training:
Sloper Pull Ups
3 x 3 x BW

Pinch Pull Ups
3 x 3 x BW

Campus Board Deadhang (Full crimp)
10sec

Technique Training:
Boulder Route 1:
Technique: Cross lock and Dyno
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 2:
Technique: Side pull and Cross lock
Difficulty: 4/5
Attempts: 5/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic and Cross lock
Difficulty: 3/5
Attempts: 2/10
Clear: Yes

Boulder Route 4:
Technique: Pinch and Sloper
Difficulty: 3.5/5
Attempts: 4/10
Clear: No

16/4/2012

Bad day today. Taking longer rest between sets.

Chest:
BB Bench Press:
10 x 2 x 42kg
8 x 2 x 42kg

DB Flat Bench Press:
10 x 1 x 19kg
8 x 3 x 19kg

DB Incline Bench Press:
6 x 2 x 19kg
4 x 2 x 19kg

DB Decline Bench Press:
6 x 2 x 19kg
4 x 2 x 19kg

DB Fly:
6 x 3 x 14kg

Shoulders:
Seated BB Shoulder Press:
8 x 2 x 26kg
6 x 2 x 26kg

Reverse Fly:
10 x 2 x 7kg
8 x 2 x 7kg

BB Shrugs:
20 x 1 x 42kg
16 x 1 x 42kg
16 x 1 x 42kg

Cardio:
40sec Each
15sec Rest

Star Jump
Bicycle (2kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Rope Skip

17/4/2012

Lower back really sore from Back exercise. Gonna maintain same weight for sometime.

Abs (Superset):
10sec Rest

Crunch (2kg)
Flutter Kick (2kg)
Scissors (2kg)
Double Crunch (2kg)
Side Ankle Touch
Decline Sit Ups (2kg)
Leg Lift
10 x 2 x BW (Each)

Leg Lift Hold:
12sec x 2 x BW

Plank Hold:
Side Plank Hold:
60sec x 2 x BW

Back:
Wide Grip Pull Ups:
7 x 3 x BW

One Arm Row:
10 x 3 x 18kg
8 x 2 x 18kg

BB Bend Over Row:
10 x 4 x 35kg

Biceps:
DB Alternate Curls:
7 x 2 x 14kg
6 x 2 x 14kg

DB Alternate Hammer Curls:
6 x 4 x 14kg

Concentration Curls
9 x 1 x 10kg
7 x 2 x 10kg

Cardio:
40sec Each
15sec Rest

Star Jump
Crunches (2kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Rope Skip

18/4/2012

Just not my day...

Rock Climbing
[B]Power Training:
Sloper Pull Ups
4 x 1 x BW
3 x 1 x BW

Pinch Pull Ups
4 x 1 x BW
3 x 1 x BW

Campus Board Deadhang (Full crimp)
10sec x 2 x BW

Technique Training:
Lead Climb Route 1:
Technique: Smear and Bridge
Grade: 6a+
Clear: No

Boulder Route 1:
Technique: Footwork
Difficulty: 3.5/5
Attempts: 3/10
Clear: No

Boulder Route 2:
Technique: Bridge
Difficulty: 3.5/5
Attempts: 2/10
Clear: Yes

Boulder Route 3:
Technique: Campus and Side Pull
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Pocket and Rock over
Difficulty: 3.5/5
Attempts: 6/10
Clear: No

Boulder Route 5:
Technique: Crimp and Twist lock
Difficulty: 4/5
Attempts: 5/10
Clear: No

Move Training:
Technique: Dyno
Difficulty: 4/5
Attempts: 3
Clear: No

Technique: Side Dyno
Difficulty: 4/5
Attempts: 5
Clear: No

12/4/2012

BB Squats, Hack Squats and Lunges are still a no go. =/

Legs:
BB Deadlift:
10 x 4 x 28kg
8 x 2 x 28kg

Calve Raise:
20 x 6 x 28kg

Triceps:
DB Seated Triceps Extension:
8 x 4 x 14kg

Close Grip Bench Press:
12 x 4 x 18kg

BB Lying Triceps Extension:
8 x 2 x 18kg
6 x 2 x 18kg

Triceps Kickback:
8 x 2 x 13kg
6 x 2 x 13kg

Cardio:
45sec Each
15sec Rest

Star Jump
Bicycle (2.5kg)
Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Suicides
Ab Wipes
Knee to Elbow Planks
Russian Twist (2.5kg)
Squats (2.5kg)
Stationary Hop

21/4/2012

Just bought my new climbing shoes for competition. I'm all set

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Rock over
Difficulty: 3.5/5
Attempts: 3/10
Clear: Yes

Boulder Route 2:
Technique: Heel hook and Rock over
Difficulty: 4/5
Attempts: 6/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic movement
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Twist lock and Rock over
Difficulty: 4.5/5
Attempts: 4/10
Clear: No

Boulder Route 5:
Technique: Crimp and Twist lock
Difficulty: 4/5
Attempts: 4/10
Clear: No

22/4/2012

Had climbing technique and movement course.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Footwork and Arm strength
Difficulty: 4.5/5
Attempts: 3/10
Clear: No

Boulder Route 2:
Technique: Balancing and Smearing
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 3:
Technique: Hand grip and Rock over
Difficulty: 3.5/5
Attempts: 2/10
Clear: Yes

Boulder Route 4:
Technique: Hand switching and Rock over
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 5:
Technique: Core strength and Rock over
Difficulty: 4/5
Attempts: 3/10
Clear: No

26/4/2012

Need more endurance.

Rock Climbing
Competition Training:
5 Boulder Routes
3min each
2min rest

Boulder Route 1:
Technique: Twist lock and Body twist
Difficulty: 4/5
Attempts: 4/10
Progress: (90%)

Boulder Route 2:
Technique: Cross and Side pull
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Heel hook and Balancing
Difficulty: 4/5
Attempts: 3/10
Progress: (90%)

Boulder Route 4:
Technique: Crimp and Bridge
Difficulty: 3.5/5
Attempts: 3/10
Progress: (100%)

Boulder Route 5:
Technique: Overhang and Heel hook
Difficulty: 4/5
Attempts: 4/10
Progress: (40%)

Technique Training:
Boulder Route 1:
Technique: Endurance and Balancing
Difficulty: 4/5
Attempts: 2/10
Progress: (90%)

Boulder Route 2:
Technique: Power and Balancing
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Cross and Dynamic
Difficulty: 4/5
Attempts: 4/10
Progress: (90%)

Boulder Route 4:
Technique: Power and Heel hook
Difficulty: 4.5/5
Attempts: 2/10
Progress: (10%)

This post has been edited by Killerjeff88: Apr 26 2012, 12:16 AM

27/4/2012

Good progress today.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Cross and Rock pull
Difficulty: 4/5
Attempts: 7/10
Progress: (90%)

Boulder Route 2:
Technique: Power and Cross
Difficulty: 3/5
Attempts: 1/10
Progress: (100%)

Boulder Route 3:
Technique: Dynamic and Balancing
Difficulty: 3.5/5
Attempts: 4/10
Progress: (100%)

Boulder Route 4:
Technique: Heel hook
Difficulty: 4/5
Attempts: 6/10
Progress: (100%)

Boulder Route 5:
Technique: Knee drop and Cross
Difficulty: 4/5
Attempts: 1/10
Progress: (100%)

Boulder Route 6:
Technique: Balancing and Cross
Difficulty: 4/5
Attempts: 5/10
Progress: (100%)

This post has been edited by Killerjeff88: Apr 28 2012, 10:59 PM

28/4/2012

5 more training days before competition.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Heel hook and Flag
Difficulty: 4.5/5
Attempts: 7/10
Progress: (70%)

Boulder Route 2:
Technique: Cross and Power
Difficulty: 4/5
Attempts: 4/10
Progress: (100%)

Boulder Route 3:
Technique: Mental and Balancing
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 4:
Technique: Heel hook
Difficulty: 4.5/5
Attempts: 4/10
Progress: (10%)

[B]Power Training:
Campus Board Pull Up Hold (Open crimp)
5sec x 1 x BW
8sec x 1 x BW
10sec x 2 x BW

Pinch Pull Up Hold
10sec x 2 x BW

Sloper Pull Up Hold
10sec x 2 x BW

1/5/2012

Injury due to incorrect technique used to Dyno


Rock Climbing
Endurance Training:
Boulder Wall Traversing
35 moves x 1

Beginner Bouldering Wall Traversing
50 moves x 2

7 Boulder Routes in 12min
Route 1 Difficulty: 2.5/5
Route 2 Difficulty: 2.5/5
Route 3 Difficulty: 3/5
Route 4 Difficulty: 2.5/5
Route 5 Difficulty: 2.5/5
Route 6 Difficulty: 3/5
Route 7 Difficulty: 3/5

Technique Training:
Boulder Route 1:
Technique: Cross and Balancing
Difficulty: 3/5
Attempts: 1/10
Progress: (100%)

Boulder Route 2:
Technique: Cross and Rock over
Difficulty: 3/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Balancing and Mental
Difficulty: 3/5
Attempts: 2/10
Progress: (100%)

Boulder Route 4:
Technique: Dynamic
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 5:
Technique: Dynamic
Difficulty: 4/5
Attempts: 6/10
Progress: (90%)

Boulder Route 6: (Injury)
Technique: Dyno
Difficulty: 4/5
Attempts: 1/10
Progress: (100%)

Boulder Route 7:
Technique: Overhang and Cross
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

Boulder Route 8:
Technique: Footwork
Difficulty: 4/5
Attempts: 2/10
Progress: (90%)

Boulder Route 9:
Technique: Balancing
Difficulty: 3/5
Attempts: 2/10
Progress: (100%)

Boulder Route 10:
Technique: Dynamic and Heel hook
Difficulty: 3.5/5
Attempts: 5/10
Progress: (90%)

Power Training:
Hangboard Pull Up Hold (Open crimp)
10sec x 4 x BW
6sec x 1 x BW

This post has been edited by Killerjeff88: May 1 2012, 11:42 PM

Hope you'll recover in time for your competition. Cheers

thanks man. will be resting for 2-3 days before i continue training.

5/5/2012

Rock Climbing
Endurance Training:
Lead Wall Traversing
35 moves x 2

Technique Training:
Boulder Route 1:
Technique: Heel hook and Side pull
Difficulty: 4.5/5
Attempts: 19/10 (i know i shouldn't go over 10 but i cant give up)
Progress: (90%)

Boulder Route 2:
Technique: Dyno and Knee drop
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

Boulder Route 3:
Technique: Dyno and Balancing
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

Boulder Route 4:
Technique: Heel hook and Balancing
Difficulty: 4/5
Attempts: 4/10
Progress: (90%)

6/5/2012

Feel like im letting everyone down. Trainers are saying that i could pass the preliminaries and enter the finals for my category but i didnt complete a lot of routes during training which i should be able to do them by now. Competition on Friday, gotta wake up!!!

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
35 moves x 1

Technique Training:
Boulder Route 1:
Technique: Cross and Dynamic
Difficulty: 4/5
Attempts: 3/10
Progress: (100%)

Boulder Route 2:
Technique: Cross and Strength
Difficulty: 4/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Crimp and Side Pull
Difficulty: 4.5/5
Attempts: 3/10
Progress: (10%)

Boulder Route 4:
Technique: Balancing and Footwork
Difficulty: 5/5
Attempts: 4/10
Progress: (10%)

Boulder Route 5:
Technique: Dynamic and Locking
Difficulty: 4.5/5
Attempts: 8/10
Progress: (10%)

This post has been edited by Killerjeff88: May 6 2012, 11:22 PM

No more training. Resting up for Friday competition at Singapore.
Time to benchmark my skills.

Climbing Wall is almost done. Will be heading to Singapore tmr. Competition is on 11th May.
Dont think im truly ready for it yet but im going to benchmark myself nevertheless.



This post has been edited by Killerjeff88: May 9 2012, 10:00 PM

Didnt do well on Climbing Competition.
Got 91st place out of 188 participants and didnt make it to the top 8 finals.
It was my first ever competition tho and its a World Cup Standard Competition.
At least it was a great experience and I get to meet and take photos with World Cup Climbers
Now back to training for Malaysia Competition on 26th n 27th May!

Malaysia Climbers Achievements:
2nd place Men Novice.
2nd place Female Novice.
4th place Men Intermediate.
2nd place Men Open.

Really proud of them

This post has been edited by Killerjeff88: May 19 2012, 07:27 PM

Route Setters for the Competition:


Kim DongHyun (World Top 4 Route Setter and Chief Route Setter)


Yuji Hirayama (Climbing World Cup Champion 1998 and 2000)


Will upload more pics when my friend gets back from Singapore.

This post has been edited by Killerjeff88: May 14 2012, 08:36 PM

16/5/2012

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
20 moves x 1

Power Training:
Jug Pull Up Hold
30sec

Jug Deadhang
1min

Sloper Pull Up Hold
20sec

Sloper Pull Ups
5 x 1 x BW
3 x 1 x BW

Pinch Pull Ups
5 x 1 x BW
3 x 1 x BW

Campus Board Deadhang (Open crimp)
5sec

Campus Board Hold (Open crimp)
10sec

Technique Training:
Boulder Route 1:
Technique: Cross lock and Twist
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 2:
Technique: Twist lock and Rock over
Difficulty: 3.5/5
Attempts: 3/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Pinch and Sloper
Difficulty: 4.5/5
Attempts: 5/10
Clear: No

19/5/2012

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
21 moves x 1

Technique Training:
Boulder Route 1:
Technique: Crimp and Pocket
Difficulty: 4/5
Attempts: 5/10
Progress: (90%)

Boulder Route 2:
Technique: Dyno and Foot work
Difficulty: 3.5/5
Attempts: 1/10
Progress: (90%)

Boulder Route 3:
Technique: Cross and Swing
Difficulty: 4.5/5
Attempts: 2/10
Progress: (50%)

Boulder Route 4:
Technique: Dynamic and Pull Ups
Difficulty: 4/5
Attempts: 2/10
Progress: (60%)

23/5/2012

All prepared for competition this sat and sun. Resting on Thurs n Fri.

Rock Climbing
Endurance Training:
Lead Climb
5c x 2
5c (60%)

Technique Training:
Boulder Route 1:
Technique: Lock and Strength
Difficulty: 3.5/5
Attempts: 5/10
Progress: (100%)

Boulder Route 2:
Technique: Balancing
Difficulty: 3.5/5
Attempts: 3/10
Progress: (90%)

Boulder Route 3:
Technique: Balancing and Flagging
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 4:
Technique: Dynamic and Core
Difficulty: 4/5
Attempts: 3/10
Progress: (90%)

Boulder Route 5:
Technique: Heel hook
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

26/5/2012

Competition Day 1.
10 Routes. Did only 6 due to time constrains (Could finish at least 8). Long queue, wasted time queuing up.
Total Points: 4300
Total Gained: 2400
Round 2 tomorrow. Bouldering. Will push harder to catch up.

Rock Climbing
Top Rope Route 1:
Technique: Endurance
Difficulty: 3/5
Attempts: 1/10
Points: 300/300

Top Rope Route 2:
Technique: Cross
Difficulty: 3.5/5
Attempts: 1/10
Points: 400/400

Top Rope Route 3:
Technique: Balancing
Difficulty: 3.5/5
Attempts: 1/10
Points: 600/600

Top Rope Route 4:
Technique: Overhang
Difficulty: 4/5
Attempts: 1/10
Points: 500/600

Top Rope Route 5:
Technique: Endurance
Difficulty: 2/5
Attempts: 1/10
Points: 300/300

Top Rope Route 6:
Technique: Endurance
Difficulty: 2/5
Attempts: 1/10
Points: 300/300